Upright Row
Pulling a barbell up the front of your body sounds simple, and the upright row is exactly that — a vertical pull that hits the side delts and traps hard, with the biceps assisting. It lets you load the lateral delts heavier than any raise variation can. Grip width decides its character: wider spares the shoulders and biases the delts, narrow shifts work to the traps.
How to do the upright row, step by step
- Stand holding a barbell at arm's length against your thighs with a grip about one and a half shoulder widths.
- Set your feet hip-width apart, brace your core, and keep a slight bend in the knees.
- Pull the bar straight up your body, leading with your elbows, keeping the bar close to your torso.
- Stop when your elbows reach shoulder height — the bar should be around the lower chest to collarbone area.
- Pause briefly at the top with elbows higher than wrists.
- Lower the bar back down your body under control for two seconds and repeat without swinging.
Form cues that fix most reps
Elbows lead, wrists follow — if your wrists get above your elbows, the rep has gone wrong.
A wider grip is friendlier to the shoulders and puts more of the work on the side delts.
Stop at shoulder height; pulling higher adds impingement risk without adding delt stimulus.
Common mistakes (and the fix)
Upright Row sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
Upright Row FAQ
What muscles does the upright row work?
The side delts and upper traps share the load, with the biceps and forearms assisting the pull. A wider grip pushes more of the work to the lateral delts; a narrow grip turns it into more of a trap exercise.
Are upright rows bad for your shoulders?
They have a reputation because a narrow grip pulled to the chin internally rotates the shoulder under load, which bothers some people. Using a grip outside shoulder width and stopping the elbows at shoulder height removes most of that concern. If any grip and height combination still pinches, lateral raises deliver similar delt work with less risk.
How many sets and reps should I do?
Three sets of 10–15 reps with a controlled tempo is a good starting point. The movement rewards moderate loads and clean bar paths; going very heavy tends to shorten the range and shift everything to the traps.
More shoulders exercises
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